Speed Beyond limits: 1Km 12 week training programme
Speed Beyond limits: 1Km 12 week training programme
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Unlock your potential with this 1 km 12 week, science based programme from world record holder Phil Clapp. Purpose built for the 1,000 m, it blends duration specific erg intervals, targeted strength work, and clear technique cues to raise power, extend speed endurance, and refine pacing. Targets are set in watts, /500 m pace and Heart rate so the plan scales to you. Delivered as a downloadable PDF with instant access, it includes 6+ weekly sessions, testing checkpoints, taper, and a race day warm up routine. Whether you’re chasing a PB or preparing for BRIC/WRIC, train smarter and go faster over 1 km.
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Targeted power development
Science backed training that blends elite rowing methods with track cycling principles to build explosive power, speed and lactate tolerance
12 Weeks of Structured & Periodised Workouts
6 workouts per week offering a balanced mix of high intensity intervals, strength training, and race simulations; all specifically designed to improve your 1km performance
Build your resilience
Build your mental toughness and technical resilience with race modelling workouts that replicate the demands of the 1km
Course information
What does the 12 week plan include?
The plan lays out a clear 12 week schedule with six workouts per week. Sessions are compromised of
- High intensity intervals
- Strength training
- Race simulations
- Aerobic training
The programme is split into 3 four week periods targeting different areas of physiology
How does the plan build speed and strength?
Structured sessions develop explosive power and lactate tolerance while also targeting stoke efficiency; the two physiological components that underpin a fast 1 km performance.
How will I measure my progress
You’ll practise race pacing through workouts that model 500m splits and full distance efforts. Regular time trials are built into the programme so you can measure improvements, stay motivated and avoid plateaus
Who will I be leaning from
You will train using method developed by Phil Clapp, the world record holder over 500 and 1000m on the erg.
The evidence backed strategies have been refined through competition and are ready for athletes of all abilities to implement